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One-Arm Dumbbell Wrist Curl

A single-arm palms-up wrist curl that isolates the forearm flexors, building grip strength and forearm size one side at a time.

ArmsDumbbellWrist flexion
GoLightWeight mediadumbbell-one-arm-wrist-curl

Demonstration coming soon

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Primary

Forearm flexors

Secondary

Finger flexorsGrip muscles

Equipment

Dumbbell

Pattern

Wrist flexion

Setup

  1. 01Sit on a bench holding a dumbbell in one hand.
  2. 02Rest the forearm along your thigh with the palm facing up.
  3. 03Let the wrist and hand hang just past the knee.
  4. 04Steady the forearm with the free hand if it shifts.

Execution

  1. 01Let the wrist extend back and the dumbbell roll toward the fingers.
  2. 02Curl the fingers and wrist to lift the dumbbell as high as possible.
  3. 03Squeeze the forearm at the top for a second.
  4. 04Lower under control back to the open-hand stretch.

Checkpoints

  • -The forearm stays anchored on the thigh; only the wrist and fingers move.
  • -The dumbbell rolls to the fingertips at the bottom of each rep.
  • -The elbow stays still throughout the set.
  • -Reps are smooth with no jerking at the turnaround.

Common mistakes

  • -Lifting the forearm off the thigh to move more weight.
  • -Skipping the finger roll and using only a partial range.
  • -Loading so heavy the wrist cannot reach full flexion.
  • -Bouncing out of the stretched position.

Programming notes

  • -Use 2 to 3 sets of 12 to 20 reps per arm.
  • -High reps and short rests suit the forearm flexors well.
  • -Balance it with reverse wrist curls to protect the elbows.

Related exercises

Wrist Curl

Barbell / Arms

Dumbbell Over Bench One-Arm Wrist Curl

Dumbbell / Arms

Seated Dumbbell Palms Up Wrist Curl

Dumbbell / Arms

One-Arm Dumbbell Reverse Wrist Curl

Dumbbell / Arms

Out now

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